12/02/2019
Grinch Games Competition this Saturday, December 7th. No regular scheduled classes on this day.Get your KOCF Gift Certificates at the front desk!

Front Squat (3×8 @60-65%)
Metcon (AMRAP – Rounds)
20 EMOM
min 1-5: 1-2 rope climbs
min 6-10: 10-12 single arm DB squat snatches 50/35
min 11-15: 15-18 Wallballs 20/14
min 16-20: 15/12 Cal row